Creating The Proper Calorie Deficit

Creating a calorie deficit through diet and cardio is a great way to reach your weight loss goals. How do we track our diet and how should we track our cardio?

Todays question comes from my IG @PaulRevelia where a user has asked me about how to handle creating a deficit, tracking diet and using cardio as well.

What type of diet should you use to lose weight rapidly?
What is the best diet to lose weight fast?

One man fasted for an entire year to lose body fat.

[rondunlap]

I am happy to say I lost 53 lbs in three months to a calorie deficit!! And now I’m gaining muscle weight back, so far I’ve gain a total of an inch on my biceps and lost 4.5 inches on my waist!!

[-TheRealScubasteve-]

Thanks for the amazing videos, I’m down over 100 pounds in the last year because of your advice. Keep up the awesome work sir!

[ColinDeWaay]

I think the real problem in the thinking of “oh I can just lose weight super fast if I properly reverse diet after” is while that may be all well and good in theory it’s a totally different ball game when you’re there and your hormones are all jacked up, your body is screaming at you to eat everything in sight, and you feel like crap. The more sustainable method is the best call 99% of the time.

[marijatrajkovic]

Just lost 20kgs in 2and half months by IF and low calorie diet also walking 3h a day. Im so happy ❤

[dire_prism]

What you're saying definitely makes sense. I've lost around 6 kg in 2 months by counting calories and trying to match my intake with the maintenance intake for my goal weight, in addition to taking a nice walk whenever I can and doing some light strength training at home - bodyweight exercises + elastic band exercises.
I do think that will make it a lot easier to sustain once I reach my goal weight.

[fitness]

I'm down 30 pounds in the same amount of time. Calories in vs cal out plus training. Love it !

[suzukigsxfa]

Best advice I've heard in years. Lost 7lb fat in the first month just listening and acting on this free advice.

[lacedmichey]

Thank you paul revelia. Me having a history of being obese and dieting the wrong way to when i end up skinny fat was not the correct way to do it. I realized that i was not consuming enough protein and i had no strength training in my routine. I was at 270 and dieted down to 153 skinny fat. 6'2

[cblizard]

Made soooo much progress because of you. Thanks, brother!

[shapeloomis]

The number one thing that nobody talks about regarding weight loss is what you are going to do ...to keep it off once you reach your goal weight. You must be able to make a lifestyle of your diet...or like Paul said, "You will be worse off than from before you began." Find a diet regimen that you enjoy and can sustain and make as part of your lifestyle. Adjust your diet to fit your goals and maintain your weight...if not...all of that hard work was really for nothing and it will be a vicious cycle.

[andrewmartin]

Imho the question to ask is how long do you want to keep the weight off for rather than how quickly do you want to lose weight

[allanfernandes]

Hey Paul. Your eyes. I hope you're doing alright!

[Ronmccon]

I was at 121lbs almost 2 months ago been working out at the gym 1 and half hours to 3 hours a day 5-6 days a week eating 1600-1800 cals a day mainly all protein and now scale up to 130lbs look and feel leaner and can tell I put on more muscle weight I use to can only see my abs if I tighen up now I can see them without tight up but they look really good when I tighen them up can see the v cut only down fall is all my lose skin from being 300lbs 3 years ago

[liltyreehoe]

I went vegan for 3 months and lost 70 lbs I went from 200 to 130 lbs but I was extra strict only water and fruits and Vegetables and I didn’t even eat certain fruits me veggies and I use to fast

[beardy]

I like it when the matrix throws me an old video. Good stuff as always.

[TheFactorySeven]

I started eating clean and I dropped 10 pounds in two weeks. Going to be back at my playing weight in no time

[yolandaGuy]

Hello Paul, I appreciate your videos. Thank you xo.
Was wondering if you could do a video about. Post baby. What approach would you take for your clients who have had a baby in the past few months.
I am 4 months post baby, not breastfeeding anymore and I’ve kept up with cardio. Walks, during and after. I was previously doing weights prior to pregnancy.. just a topic for the ladies :)

[shayhubfit]

I am in the middle of editing my video on calorie deficits! Awesome! Excited to listen Paul!

[dareenazzazy]

wow paul am amazed I did some math and in that 90 day you were almost 1100-1200 calorie daily insane gains my friend!

[ralphhaller]

Hey Paul love the tips . My journey started the last week of of January at 258 so i went on a IF program with a 900 calorie diet. Feb 1 st I added 12000 to 15000 steps continued on my IF program now i'm down to 234 lbs. The question I have do you have any videos on fitness bands i need to start toning. Let me know when you get caught up with everything else you do.